Abdominal Exercises

Here are some upper abdominal exercises that you can engage yourself into.
                                                   
Abdominal Curl
Lying on a bench, place both hands holding your head from behind. Raise your body half through the contraction of your abdominal muscles. Then, lower the torso down to the starting position.

Variations: If you are a beginner, you better put your arms at your sides or on your abdomen, to facilitate the execution of the exercise.
Keys: The most important thing in this exercise is to raise not only the head but also the upper abs.
Exercised Region: Mainly the upper abdomen.
Training plan for abs: 3 sets of 12 repetitions.

Abdominal Curl (declined)
Lying on a bench, place both hands on your chest. Raise your body through the contraction of your abdominal muscles upward, approximately 30 degrees. Then, lower the torso down to the original position and repeat another and start immediately.
Variants: For individuals who want advanced level, you can place a disc of iron in your hands and  chest, to increase the difficulty of the exercise.
Keys: The back should remain straight throughout the exercise.
Exercised Region: Mainly the upper and middle abdomen.
Training plan for abs: 3 sets of 10 repetitions.

Abdominal Exercises
Sit on a declined bench. Cross your arms over your chest. Lower the body to touch the bench with your back. Immediately after, raise the body up to the starting position.
Variants: For individuals who want advanced level, you can place a disc of iron in your hands and chest, to increase the difficulty of the exercise.
Keys: The back should remain straight throughout the exercise and you must be looking forward.
Exercised Region: Mainly the upper and middle abdomen.

 Training plan for abs: 3 sets of 15-30 repetitions. Do it everyday